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4

Are those tips in the picture correct (scientifically ) ? Yes, they still hold true. What about the rest days that plays an important role in building muscles ? Rest days are when your muscle mostly does its growing(/repairing) On the other hand, if this is not the convenient training way, what is the optimal sets-reps programs in order to get muscles mass , ...


4

I addressed this in this question. I basically state that not only is cardio not killing muscle gains, but not doing cardio would possible hold you back. The things that could hurt your progress to gain muscle are: Not eating enough which you've stated you are actively trying to avoid. Spending too much time running and not enough time lifting. There's a ...


3

You have to bulk when your goal is to add muscle to your frame and you lack sufficient fat stores to recomp. It’s that simple. The populations with the greatest capacity to do a body recomposition (simultaneously gaining muscle and losing fat) are new lifters and obese individuals. New lifters can do this because their capacity to add muscle is so high, and ...


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You can think of "cutting" or "bulking" workouts as additional supplements to your actual cutting or gaining phase. Just like how you would use extra carbs for bulking, you use "cutting" workouts for losing weight. While there aren't any black and white rules for separating the two, there are some important factors in these workouts that will greatly enhance ...


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As a former Bodybuilder, I can relate to the comment by your trainer. His comment reflects one of the theories that was prevalent years ago. As Bodybuilding and Weight training evolved, there have been many advances in training theory. Some of the theories that we thought were valid are no longer the norm. With respect to getting more defined, I can tell ...


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First of all, feeling sore dosen't mean that you had a good workout and muscles grow. (cf. Muscle Evo and bodybuilding.com) Second, if you can't feel your chest in bench press while you doing this exercise then better stick to exercises where you feel it properly - as example, try incline bench press or incline dumbell press. P.S. I never felt my chest ...


2

Would this plan be an optimal solution for increasing muscle mass while keeping fat gains to a minimum and reaping the other benefits of cardio (I would not be eating at a deficit)? Only you can answer that question. Depends on how heavy you are lifting :). Lift heavy and do lots of it (high volume) and you'll build. Will this amount of cardio affect my ...


1

You've gained about 18 pounds in about 14 weeks, or about 1.5 pounds per week, which is a reasonable rate at which to gain weight while "lifting heavy", especially since you were (and still are) quite under-weight for your height. I don't recommend trying to lose bodyfat yet. Consider continuing to build strength and bodyweight until you aren't able to ...


1

You need to stay on a slight caloric deficit while both maintaining a positive nitrogen balance and remaining in an anabolic state. So let's break that down... Slight Caloric Deficit: A TDEE Calculator will give you a rough estimate of where to start, but what you want to do is to lose about 0.5-1 lb of weight each week. Check the scale at the same time ...


1

I think as long as the net calorie surplus of the week stays at 3500kcal (for your example) it shouldn't make too much of a difference in overall "hypertrophy gains" or strength for that matter. As long as you're applying progressive overload, consistency and tracking your lifts the 650kcal surplus days shouldn't feel too different from the 500kcal surplus ...


1

How many calories a day are you taking in now? Let's go with 2000 calories. If you want to gain some muscle mass, you need to shift your calories to include more proteins (beef, chicken, fish) and good fats (avocados, nuts, olive oil). But, if you are lean now, that will not be enough. Add an extra 100 calories to your daily diet. 100 calories is minimal, ...


1

Look at what you normally eat, and see about how many calories that adds up to. If you want to gain muscle by working out, you generally need more calories. If you are a little bit fat to begin with, your body probably does not use all of the calories you give it. Instead, it is throwing calories out as waste (yes, poop). If your body does not use all of ...


1

I would suggest training five days a week and doing fewer calories. A simple rule of thumb for building muscle is that under good-ideal conditions a man can build 1-2 lbs (.45-.90kg) of muscle per month, while a woman can do half of that. If you are gaining more weight than that, it will be fat. To monitor this more closely, divide that number by four and ...


1

As pointed by @Dark Hippo in the comment section, many parameters can influence your weight gain. But as far as nutrition goes, here is how to go about it: Let's set optimal weight gain for a beginner/intermediate to be around 0.5% of your body weight a week. Since you weigh 68 kg, that would mean 340 grams a week. Your goal being to be 72 kg, you can be ...


1

"Lower weights,more reps(like 15-20 reps) and slower+controlled movement to get defined" Not necessarily, definition comes from lesser fat surrounding muscles.All you need to do is, get rid of the fat, and if you don't see the result, that means you have to build up muscles. That's simple. I have known several instructors giving the low rep advice for ...


1

Weightlifting will help you grow muscle mass when paired with an appropriate diet. Your body-fat percentage determines how 'defined' your muscle look. To increase weight, eat at a calorie surplus. To grow muscle, eat at a calorie surplus and lift heavy weight. To lose weight/reduce BF%, eat at a calorie cut and (optionally) perform exercise to maintain a ...


1

I think short max effort sprints would definitely help increase leg mass. It will promote skeletal muscle growth, and testosterone release. It would also develop fast twitch muscle fibres. These sprints could also be performed on a bike aswell as running. For instance look at the size of the legs of a pro track cyclist - Sprinters like Chris Hoy and ...


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With such a broad question, I will try and give you an overview of some of the main differences: Typically, workouts designed to bulk you up will be shorter sets with fewer repetitions with weight getting progressively heavier. Workouts similar to these when paired with a high-calorie diet will bulk you right up and pack on muscle. Cutting workouts work ...


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